Everyone knows that people separate their obligations based on the part of the day.
Therefore, people work during the day and sleep during the day. By sleeping, we are actually enabling our bodies to rest and recharge for the following day.
The human body is so fascinating that it works 24/7 without any break. In a way, the human body is a perfect machine that helps you lose calories at night.
So, when you miss a night of sleep you are directly disturbing your entire body. Missing more than one night of sleep can lead to additional disturbances and severe health conditions, such as high blood pressure.
Can A Lack Of Sleep Lead to High Blood Pressure?
High blood pressure is associated with not getting enough sleep. This condition is often caused by many difficulties falling or staying asleep, or even insomnia.
Even researchers today claim that people with chronic insomnia are more prone to high blood pressure.
Sleep experts recommend that adults should get enough sleep based on their age, which is somewhere between seven to eight hours every night.
However, lifestyle, stress, nightshifts, test preparation, and even jet lag can lead to sleep disturbances pushing you to develop heart disease or high-risk factors for heart disease, including diabetes and obesity.
A regular lack of sleep may lead to high blood pressure, otherwise known as hypertension in both children and adults. Simply said, the less you sleep the higher blood pressure you may have.
You can experience high blood pressure even if you sleep every night, but you sleep only six hours or less.
Many believe that sleep helps the human body control hormones needed to regulate stress and keep metabolism in order. This is the case, as long as sleep is regular.
However, if you tend to avoid sleeping regularly and enough, you might experience swings in hormones, which will lead to high blood pressure and other risk factors linked to heart disease.
The Silent Killer
High blood pressure is also known as the ‘silent killer.’ Another medical term for high blood pressure is hypertension, but the term silent killer is more accepted among people.
The reason for so notorious name lies in the fact that high blood pressure has no obvious symptoms to indicate that something is wrong.
So, the only way to keep high blood pressure away is to know the risks, recognize the symptoms, and make lifestyle changes that matter.
Fast Facts On High Blood Pressure
- People who have high blood pressure usually dont know that they have it
- Symptoms are often misunderstood
- High blood pressure develops slowly over time
- High blood pressure can be related to many causes
- High blood pressure cannot be cured
- High blood pressure can be treated
High Blood Pressure Symptoms
Some symptoms can indicate high blood pressure, but they aren’t certain without a doctor’s appointment.
People with high blood pressure may experience some symptoms, like:
- Difficulties sleeping
- Facial flushing
- Blood spots in the eyes
You should also be aware of your risk factors and accept your lifestyle changes. Lifestyle can affect your health both ways, you may experience good and bad sides.
If you tend to have exercised before bedtime, drink excessively coffee or alcohol, and avoid sleeping properly you are at higher risk of having high blood pressure.
Awareness of your risks can help you avoid high blood pressure and many other life-threatening conditions.
So, do all that you can to avoid the serious problems related to high blood pressure and further. Any positive change in your life routine can lead to a healthier body and happier life.
Sleep Problems That Affect Blood Pressure
Certain sleep issues can cause hypertension, or at least make it harder to control. Here are the most common sleep problems that may affect blood pressure:
- Insomnia: this is a sleep issue of the rise among adult Americans. Insomnia includes the inability to sleep and staying asleep for long period.
- Obstructive sleep apnea (OSA): this condition stands for intermittent episodes of halted breathing during sleep.
- Restless leg syndrome (RLS): there is a thin connection between RLS and high blood pressure, although the data is in conflict.
- Sleep deprivation: if you tend to get less than six hours of sleep at night you might expose yourself to high blood pressure risk.
The Link Between Sleep Deprivation and Hypertension
Many studies, across the globe, have confirmed a strong link between high blood pressure and sleep deprivation.
Some scientists claim that the link for this lies in certain hormone levels that actually contribute to blood pressure control.
A bad night’s sleep will always result in some disturbance within the body, and often it can result in high blood pressure.
Sleep Deprivation And Your Heart
It’s difficult to example the importance of your heart for your life. The heart has many roles, and you know that when it stops working, you die.
The heart is responsible for pumping blood throughout the body, and it powers the circulatory system, responsible for providing oxygen to all organs.
As expected, heart problems are a leading cause of illness and death across the States. Various factors lead to this result, including:
- Poor diet
- Sleep deprivation
- Heavy drinking
- Sleep deprivation
Sleep provides the body with the needed time to rest and recharge. As you probably know already, sleep plays a crucial role in every aspect of physical health.
Insufficient sleep can lead to problems with blood pressure and increase the risk of heart disease, diabetes, heart attacks, and even stroke.
As a result, getting good sleep may help prevent damage to the cardiovascular system.
Blood Pressure And Sleep
During normal sleep blood pressure drops by around 10-20% and this is the normal state, know as nocturnal dipping.
Poor sleep is linked to non-dipping. This means that a person’s blood pressure doesn’t go down at night.
Various studies have found that nighttime blood pressure is tied to high blood pressure, known as hypertension.
Many sleep experts believe that poor sleep is linked to kidney problems and lower blood flow to the brain.
According to various research, the link between lack of sleep and high blood pressure is highest in middle-aged adults. People who work long hours, or have high-stress jobs, or work all night are at higher risk for high blood pressure.
They are more likely to demonstrate raised blood pressure after a chronic poor sleep.
How Should You Sleep With High Blood Pressure?
Sleep experts claim that sleeping on the left side is the best sleeping position for high blood pressure. Sleeping on your left side can relieve pressure on blood vessels that return blood to the heart.
These vessels are located on the right side of the body and may be pressed too much, and compressed by slowing your circulation if you sleep on your right side.
Sleeping on the left side is usually the case in pregnancy when there are concerns about high blood pressure.
Can You Lower High Blood Pressure?
High blood pressure can be managed when you have enough information, and the right treatment. The best medicine about high blood pressure is that you can still have a healthy and happy life, as long as you improve your lifestyle.
Simple everyday changes can lead to more quality of life. Here are effective ways to lower your blood pressure:
- Exercise more. Impelment one regular physical activity per day, or at least 3 times per week. Long walks count as well.
- Lose weight. Obesity is on the rise across the States. The numbers of obese children are higher than ever again, and it seems that they won’t be going down. So, if you are overweight, you might want to care about your nutrition. Losing extra weight can lower your risk for other medical problems.
- Avoid sugar and refined carbohydrates. Various studies show that sugar and refined carbohydrates can increase your weight. So, avoiding these two are actually enabling yourself a healthier and better life. Think about using coconut sugar and focusing on a low-fat diet.
- Get enough sleep. Your blood pressure goes down when you’re sleeping. So, if you don’t sleep it can keep your blood pressure going up and disturbing your sleep as result. If you cannot sleep, there are many ways to get restful sleep, like creating a sleep schedule, spending more time relaxing, avoiding daytime naps, and making your bedroom comfortable with the right temperature on.
Extra Tips On Lowering Your High Blood Pressure
Lovering your high blood pressure is easy when you know how to do it. With better nutrition and increased hydration you can already do a lot for your sleep, and overall health.
Here are extra tips on how to make keep your blood pressure down:
- Increase activity
- Eat more potassium
- Cut on sodium
- Avoid processed food
- Stop smoking
- Stop drinking
- Learn how to cope with stress
- Try yoga
- Learn to meditate
- Replace refined sugar with dark chocolate
- Check with your doctor what medical herbs are ok
- Eat garlic
- Eat high-protein foods
- Consider cutting back on caffeine
Last but not least, always take prescription medication.